Chapter 13
the desirable percentage ranges of body fat between males and females respectively
13-21 and 23-31
healthy weight BMI
18.5-24.9
overweight BMI
25.0-29.9
overfat adults are recommended to engage in more than [ ] minutes of moderate intensity activity per week to achieve clinically significant weight loss
250
there are approximately [ ] kilocalories in one pound of fat tissue
3500
a ver-low-fat diet provides about [ ] of calories from fat
5-10%
an overfat person can reduce their risk for CVD, stroke, and type 2 diabetes by losing [ ] of excess fat
5-10%
the estimated error for BIA is +/- [ ]
7%
individuals with waist circumferences that are above the recommended range are at elevated risk for developing:
CVD, hypertension, type 2 diabetes
an important concept to have when keeping a weight goal in perspective:
a healthy weight is about long-term lifestyle choices
treatment for overweight and obesity should be:
a lifestyle change; long term
weight plateau
a state of energy equilibrium
the method of measuring calorie expenditure during physical activity based on changes in speed and direction is called [ ]
accelerometry
factors that influence the basal metabolic rate
age; body surface area; body composition
bod pod
air displacement method
alli
an over-the-counter version of orlistat, a weight-loss medication that blocks the digestion of fat in the small intestine
hunger
an uncomfortable feeling that drives a person to consume food
the most costly conditions associated with obesity
arthritis; type 2 diabetes; coronary artery disease
energy [ ] occurs when calorie intake matches calorie expenditure
balance
scientists use calorimetry information to estimate
basal/resting/total energy expenditures
according to experts at the CDC what factors may be largely responsible for racial/ethnic differences in obesity rates?
behavioral; environmental; cultural
a person's blood leptin level is directly proportional to his or her amount of [ ]
body fat
resting metabolic rate
body's rate of energy use a few hours after resting and eating
essential fat is found in
certain bones; cell membranes; nervous tissue
positive energy balance is normal and healthy during
childhood; pregnancy; infancy
hormones secreted by the intestines
cholecystokinin; peptide YY
most reliable treatments for the condition of overweight or obesity
decreased calorie intake; increased physical activity; behavior modification
central-body obesity
described as having an "apple" body shape; symbolic of extra visceral fat stores; more common in men
in general, medical experts do not recommend [ ] for weight loss
dietary supplements
the energy required for the thermic affect of foods is due to the [ ] of nutrients
digestion, processing, absoprtion
[ ] methods of measuring energy expenditure are generally complex and require sophisticated laboratory tools
direct
health problems associated with obesity and overweight
dyslipidemia; coronary artery disease; metabolic syndrome; hypertension and stroke
importance components of a successful long-term weight loss
engaging in regular physical activity; controlling calorie intake; modifying problem behaviors
disadvantages of the DXA method for measuring body fat
equipment is not widely available and expensive
causes of underweight
excessive physical activity; a high metabolic rate; cancer; chronic inflammatory bowel disease
characteristics of polycystic ovary syndrome:
excessive production of male hormones; abnormal levels of estrogen and progesterone; irregular or absent menstrual periods; ovary cysts
a trendy weight-loss practice that has widespread appeal among the population as a "quick fix", often offering gimmicks or supplements, is called a [ ] diet
fad
true or false: spot-reducing of the abdomen is possible with the correct abdominal exercises
false
true or false: visceral fat skinfold measures are taken at several sites on the body using skinfold calipers. These measures are then placed in a mathematical equation that will estimate body fat content
false
the amount and location of [ ] stores in the body are important predictors of health risk
fat
the body satisfies energy requirements by consuming
fat, proteins, carbohydrates
the two-component model includes:
fat-free mass; fat mass
satiety
feeling of fullness after consuming food
the energy needs of the body are met by [ ]
food intake
visceral fat
forms a protective structure under the abdominal muscles
mifflin-st. jeor equation
formula used to predict the BMR for people with excess body fat
a limitation of BMI is that is does not consider a person's race or [ ]
gender
pancreatic hormones that regulate blood glucose and influence appetite include
glucagon; insulin; amylin
low saturated fat foods recommended for weight gain
granola; nuts
obese individuals often have [ ] medical care costs than people with healthy body weights
greater
positive energy balance occurs when energy input is [ ] energy output
greater
obesity BMI
greater than or equal to 30
contributors to basal metabolism
heart function; respiration of the lungs; activity of the liver, brain, and kidney
subcutaneous fat
holds the skin in place
ghrelin
hormone released by stomach that stimulates eating
leptin
hormone released by the adipose tissue to inhibit hunger
adipose tissue is an endocrine organ because it makes and secretes [ ] and other signlaing compouns
hormones
what is not an environmental influence on food consumption
hunger
air displacement techniques for assessing body volume:
include the use of a BOD POD; are highly accurate estimates of body fat
increasing your physical activity will [ ] how many calories you burn
increase
losing as little as 5-10% excess body fat can
increase HDL cholesterol; improve glucose tolerance; reduce elevated blood pressure
logical approaches to weightloss
increase physical activity; change problematic eating behaviors; eat less
the prevalence of obesity among american children and adolescents has [ ] over the past 2 decades
increased
a positive energy balance, physical inactivity, and a low BMR all contribute to [ ]
increased fat storage and obesity
apple-shaped (central body fat distribution) obesity is associated with:
increased risk of inflammation; men with an "apple" body shape; increased risk for serious, chronic diseases
adiponectin is an adipokine that
increases muscle cell's uptake of fatty acids from the bloodstream and metabolism of the fatty acids for energy; inhibits the body's responses to inflammation
heart rate monitors can help estimated energy expenditure because typically as heart rate [ ], energy expenditure [ ]
increases; increases
adiponectin is an adipokine that:
inhibits the body's responses to inflammation; increases muscle cells' uptake of fatty acids from the bloodstream and metabolism of the fatty acids for energy
bariatric surgery can result in complications like
intestinal blockages; "dumping syndrome"; micronutrient deficiencies
indirect methods of measuring energy expenditure:
involve minimal equipment; are relatively inexpensive
the reasons why unreliable diets are problematic is because of:
lack of physical activity; limited food selection; short-term changes
hyperthyroidism
leads to a higher-than-normal metabolic rate which can result in excessive weight loss
hypothyroidism
leads to lower-than-normal metabolic rate which can result in obesity
an adipokine that reduces hunger and inhibits fat storage in the body is called [ ]
leptin
a person who is overfat will weigh [ ] underwater compared to a person who is lean
less
negative energy balance occurs when energy input is [ ] energy output
less than
treatment for overweight and obesity should involve healthy, active living with acceptable diet modifications that will promote weight [ ] and later, weight [ ]
loss; maintenance
bioelectric impedance
low energy electrical current
skinfold calipers are used to:
measure fat layer directly under the skin; estimate body fat content; measure the fay layer at multiple sites on the body
bariatric medicine
medical specialty that focuses on the treatment of obesity
cachexia
medical term for a condition that is characterized by sever weight loss
factors that encourage excess body fat stores and obesity
menopause; positive energy balance; composition of the diet; low basal metabolic rate
direct calorimetry measures the body's heat of [ ]
metabolism
basal metabolic rate
minimal number of calories the body uses to support vital activities
the category of BMI that is a major health risk is termed [ ] obese
morbidly
children are [ ] likely to become overweight or obese if their mothers were overfat prior to becoming pregnant
more
polycystic ovary syndrome
most common hormonal disorder that effects females who are childbearing age
[ ] energy balance occurs when energy intake is lower than calorie output
negative
in order to lose weight, energy balance must be [ ]
negative
obesity is more common among [ ] women
non-hispanic black
[ ] is a condition characterized by excessive and unhealthy amounts of body fat
obesity
side effects of weight-loss medications
oily discharge; loss of fat-soluble vitamins
BMI may not be a reliable predictor of body fat in
older men and women; people with asian ancestry
health problems associated with obesity
osteoarthritis, metabolic syndrome, infertility, gallbladder disease
a [ ] can be used to estimate energy expenditure by recalling the activities speed, duration, intensity, and distance
physical activity questionnaire
examples of very-low-fat diets
pritikin diet; "eat more, weigh less" diet
eating a high-protein breakfast is an important part of a weight management program because
protein reduces a person's ghrelin; teenage girls who eat breakfast have reduced hunger throughout the day; protein increases a person's peptide YY
the paleo diet is high in [ ] from meat and fish, low in fat, and moderate in [ ]
protein; carbohydrates
tactics that can be important parts of long-term weight maintenance
regular self-monitoring; weighing oneself regularly; keeping daily records
as people age, they often lose lean muscle tissue; the loss of muscle tissue is called [ ]
sarcopenia
hunger pangs and the stomach stretching to capacity are all physical sensations that alert a person of [ ]
satiety
according to the [ ]- [ ] theory, an individual's body weight is genetically predetermined
set-point
drawbacks of bariatric surgery include
severe infection nutrient deficiencies; bleeding; blood clots
skin fold caliper
skin fold measurement
effective weight management tips regarding eating behavior include
slowing down the pace of a meal; choosing nutrient dense, low-calorie snacks
two physical sensations that occur to help regulate eating behavior
stomach expansion; hunger pains
women have more [ ] fat
subcutaneous
liposuction
surgical method of reducing the size of local subcutaneous fat deposits
factors that increase a person's basal metabolic rate
tall stature; periods of growth; caffeine
thermogenesis
the ability of humans to regulate body temperature within narrow limits such as fidgeting and shivering
appetite
the psychological desire to eat
the energy used for digestion, absorption, and processing of food is called the
thermic effect of food
top three contributors to the calories expended by the body each day
thermic effect of food; basal metabolism; physical activity
the [ ] metabolism theory proposes that some people store fat more readily to guard against starvation
thrifty
true or false: a weight-loss program that promises rapid weight loss is unreliable
true
a health problem associated with excess weight
type 2 diabetes
underweight BMI
under 18.5
men have more more [ ] fat
visceral
underwater weighint
water displacement method